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#1 Way to Flatten Your Stomach for Women, According to a Pelvic Floor Expert

Do pelvic floor exercises to train your deep abdominals.

Courtney Virden, pelvic floor & fitness expert, cpt
By Courtney Virden, pelvic floor & fitness expert, cptJun 25, 2024
Courtney Virden, pelvic floor & fitness expert, cpt
Founder & Pelvic Floor Expert, <a href="https://icoremethod.com">iCORE Method</a>
Courtney Virden, CPT is a Founder &amp; Pelvic Floor Expert at &lt;a href=&quot;https://icoremethod.com&quot;&gt;iCORE Method&lt;/a&gt;
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FACT CHECKED BY Christopher Roback
Courtney_Virden1
Courtney Virden
Courtney Virden, pelvic floor & fitness expert, cpt
By Courtney Virden, pelvic floor & fitness expert, cptJun 25, 2024
Courtney Virden, pelvic floor & fitness expert, cpt
Founder & Pelvic Floor Expert, <a href="https://icoremethod.com">iCORE Method</a>
Courtney Virden, CPT is a Founder &amp; Pelvic Floor Expert at &lt;a href=&quot;https://icoremethod.com&quot;&gt;iCORE Method&lt;/a&gt;
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Fitness & Workouts

I have been in the fitness industry for over 20 years, and one of the things female clients ask me the most is, how can I flatten my stomach? I have some personal experience trying to flatten my own. After the birth of my children, I suffered from pelvic floor dysfunction, including bladder incontinence, lower back pain, and diastasis recti (separated abs), which led me to develop my passion and specialty in pelvic floor health. I knew I wasn’t stuck to a lifetime of bladder leakage and wanted to create programs that would be accessible to all women so anyone needing help with issues could get it—and also get a strong, lean mid-section. Here's how you can get yours.

The Foundation of a Woman's Core

Flat,Belly,Expecting,Baby,pregnant,diet,healthShutterstock

The pelvic floor is the foundation of a woman’s core. The pelvic floor aids in our bladder, bowel, and sexual function. At least ⅓ of all women will experience pelvic floor dysfunction at some point in their lives, and this leaves the spine and abdominals not functioning optimally. Many women have diastasis recti after pregnancy, and even women who haven’t been pregnant can get it. This causes a separation in the abdominals and will often cause a belly pooch that sit-ups and planks, and many traditional exercises make it worse. Our transverse abdominals act like a corset to balance abdominal pressure and support the spine. If we have diastasis recti, shallow breathing, suck in our stomach a lot (causes gripping and overuse of the upper abs), or a myriad of other issues going on, we can get pelvic floor dysfunction and abs that aren’t working right. The lower abdominals often pooch out; a flat stomach seems impossible, but it is from dysfunction in the core.

Related: Alex Rodriguez’s Girlfriend, Jaclyn Cordeiro, Flaunts Abs in “Friday Flex” Mirror Selfie

Train Your Deep Abdominals

Pretty female sitting on bed in lotus posture with hands on her chest and belly doing pranayama techniques. Doing yoga at home. Self care and positive emotions.Shutterstock

Doing pelvic floor exercises trains your deep abdominals to function well, and diaphragmatic breathing (aka belly breathing) helps with the elasticity of the pelvic floor and abdominal activation. Many recommend Kegels and Kegel exercises to tighten the pelvic floor. While they are appropriate for some women who are overstretched throughout the pelvic floor, for women with a hypertonic pelvic floor or who have parts of the pelvic floor with too much tension, they will make issues worse and even can create new issues. Kegels are concentric contractions and can lead to chronic tension and tightening of the pelvic floor, which can lead to painful intercourse, incontinence, lower back pain, and difficulty achieving orgasm, among other issues. Unless a woman is seeing an internal therapist to monitor tension throughout the pelvic floor, women are not going to know if their issue is too much tension, not enough, or a combination of so many women experience a poor outcome from Kegels. They are also one exercise that doesn’t train the pelvic floor to be dynamic and train its fourteen muscles for optimal strength and elasticity throughout. There are far better ways to train the pelvic floor while at the same time building strength in the entire core, leading to strong and high-functioning abs.

Your Secret Weapon

Woman working out with exercise ball in gym. Pilates woman doing exercises in the gym workout room with fitness ball. Fitness woman doing exercises for muscle press with abs swiss ball.Shutterstock

I love using a stability ball with pelvic floor exercises because the ball activates your deep abdominals and improves stability far better than exercises on a mat or stable object. Pelvic floor exercises that emphasize full body and dynamic movement are optimal. Training your pelvic floor to be strong, toned, and responsive through all planes of motion trains your abdominals to be highly functioning and helps flatten your stomach even without any changes in diet or weight loss. This is because they will engage your transverse abdominals; if you have diastasis recti, they help close that gap for most. Using concentric and eccentric contractions trains the pelvic floor muscles for optimal strength and tension throughout while at the same time helping your posture and helping flatten your abs. They are the secret weapon I have used for over 20 years, and once women realize how effective they are at accomplishing so much, they are hooked.

Related: This Is the Exact Daily Routine That Helped Me Lose 50 Pounds, Says Fitness Expert

How My Body Changed and Yours Can, Too

Courtney_VirdeniCORE Method/YouTube

I haven’t done sit-ups, planks, leg lifts, and traditional abdominal exercises in over 20 years, yet my abs are strong and flat. My body completely changed once I started training differently and learned about biomechanics and corrective exercises, and I felt better than ever. My wish for all women is to learn that fitness and good movement/posture are attainable without hours in the gym. Creating balance and good biomechanics leads to improved confidence and carries into our daily life so we show up happier and healthier to live our best lives. So, for any of you ladies wanting a flat stomach, pelvic floor exercises are key.

💪🔥Body Booster: Here is a quick free pelvic floor workout (a Poosh favorite) to get you started and just a portion of the powerful programs within my app.

Courtney Virden is a Founder & Pelvic Floor Expert at iCORE Method.

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Fitness & Workouts

#1 Way to Flatten Your Stomach for Women, According to a Pelvic Floor Expert

Courtney_Virden1
Courtney Virden
Courtney Virden, pelvic floor & fitness expert, cpt
By Courtney Virden, pelvic floor & fitness expert, cptJun 25, 2024
Courtney Virden, pelvic floor & fitness expert, cpt
Founder & Pelvic Floor Expert, <a href="https://icoremethod.com">iCORE Method</a>
Courtney Virden, CPT is a Founder &amp; Pelvic Floor Expert at &lt;a href=&quot;https://icoremethod.com&quot;&gt;iCORE Method&lt;/a&gt;
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

I have been in the fitness industry for over 20 years, and one of the things female clients ask me the most is, how can I flatten my stomach? I have some personal experience trying to flatten my own. After the birth of my children, I suffered from pelvic floor dysfunction, including bladder incontinence, lower back pain, and diastasis recti (separated abs), which led me to develop my passion and specialty in pelvic floor health. I knew I wasn’t stuck to a lifetime of bladder leakage and wanted to create programs that would be accessible to all women so anyone needing help with issues could get it—and also get a strong, lean mid-section. Here's how you can get yours.

The Foundation of a Woman's Core

Flat,Belly,Expecting,Baby,pregnant,diet,healthShutterstock

The pelvic floor is the foundation of a woman’s core. The pelvic floor aids in our bladder, bowel, and sexual function. At least ⅓ of all women will experience pelvic floor dysfunction at some point in their lives, and this leaves the spine and abdominals not functioning optimally. Many women have diastasis recti after pregnancy, and even women who haven’t been pregnant can get it. This causes a separation in the abdominals and will often cause a belly pooch that sit-ups and planks, and many traditional exercises make it worse. Our transverse abdominals act like a corset to balance abdominal pressure and support the spine. If we have diastasis recti, shallow breathing, suck in our stomach a lot (causes gripping and overuse of the upper abs), or a myriad of other issues going on, we can get pelvic floor dysfunction and abs that aren’t working right. The lower abdominals often pooch out; a flat stomach seems impossible, but it is from dysfunction in the core.

Related: Alex Rodriguez’s Girlfriend, Jaclyn Cordeiro, Flaunts Abs in “Friday Flex” Mirror Selfie

Train Your Deep Abdominals

Pretty female sitting on bed in lotus posture with hands on her chest and belly doing pranayama techniques. Doing yoga at home. Self care and positive emotions.Shutterstock

Doing pelvic floor exercises trains your deep abdominals to function well, and diaphragmatic breathing (aka belly breathing) helps with the elasticity of the pelvic floor and abdominal activation. Many recommend Kegels and Kegel exercises to tighten the pelvic floor. While they are appropriate for some women who are overstretched throughout the pelvic floor, for women with a hypertonic pelvic floor or who have parts of the pelvic floor with too much tension, they will make issues worse and even can create new issues. Kegels are concentric contractions and can lead to chronic tension and tightening of the pelvic floor, which can lead to painful intercourse, incontinence, lower back pain, and difficulty achieving orgasm, among other issues. Unless a woman is seeing an internal therapist to monitor tension throughout the pelvic floor, women are not going to know if their issue is too much tension, not enough, or a combination of so many women experience a poor outcome from Kegels. They are also one exercise that doesn’t train the pelvic floor to be dynamic and train its fourteen muscles for optimal strength and elasticity throughout. There are far better ways to train the pelvic floor while at the same time building strength in the entire core, leading to strong and high-functioning abs.

Your Secret Weapon

Woman working out with exercise ball in gym. Pilates woman doing exercises in the gym workout room with fitness ball. Fitness woman doing exercises for muscle press with abs swiss ball.Shutterstock

I love using a stability ball with pelvic floor exercises because the ball activates your deep abdominals and improves stability far better than exercises on a mat or stable object. Pelvic floor exercises that emphasize full body and dynamic movement are optimal. Training your pelvic floor to be strong, toned, and responsive through all planes of motion trains your abdominals to be highly functioning and helps flatten your stomach even without any changes in diet or weight loss. This is because they will engage your transverse abdominals; if you have diastasis recti, they help close that gap for most. Using concentric and eccentric contractions trains the pelvic floor muscles for optimal strength and tension throughout while at the same time helping your posture and helping flatten your abs. They are the secret weapon I have used for over 20 years, and once women realize how effective they are at accomplishing so much, they are hooked.

Related: This Is the Exact Daily Routine That Helped Me Lose 50 Pounds, Says Fitness Expert

How My Body Changed and Yours Can, Too

Courtney_VirdeniCORE Method/YouTube

I haven’t done sit-ups, planks, leg lifts, and traditional abdominal exercises in over 20 years, yet my abs are strong and flat. My body completely changed once I started training differently and learned about biomechanics and corrective exercises, and I felt better than ever. My wish for all women is to learn that fitness and good movement/posture are attainable without hours in the gym. Creating balance and good biomechanics leads to improved confidence and carries into our daily life so we show up happier and healthier to live our best lives. So, for any of you ladies wanting a flat stomach, pelvic floor exercises are key.

💪🔥Body Booster: Here is a quick free pelvic floor workout (a Poosh favorite) to get you started and just a portion of the powerful programs within my app.

Courtney Virden is a Founder & Pelvic Floor Expert at iCORE Method.

Fitness & Workouts

3 Core Exercises You Need to Do to Tighten Your Abs, According to a Fitness Trainer

Haileigh_Senatore1
Copyright fitwithhaileigh/Instagram
Leah Groth
By Leah GrothDec 18, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Do you want flat abs? According to one expert, there are a few key exercises that can help you achieve them. Haileigh Senatore is a personal trainer who focuses on science-based strength and core training. She regularly shares content focusing on “fitness tips I wish more women knew,” she says. In a new post, she discusses the importance of training your core and shares three key exercises that will help you strengthen and flatten your abs. “I wish more women knew the best core exercises aren’t crunches,” she writes across the video. “You need to geal your core,” she writes, going on to explain the importance of a strong midsection.

Planks, Bridges, and Bird Dogs Are the Perfect Core Exercises

What are the three exercises she recommends? “Deep core exercises like planks, bridges, and bird dogs can strengthen and tighten your entire midsection,” she says in the video. “They are the perfect complement to your strength training split and can be done almost anywhere.”

RELATED:6 "Healthy" Foods a Nutrition Coach Says Are Secretly Adding Calories

Practice Core Engagement

Overhead shot of muscular and fit young woman doing stretching workout exercise mat. Fitness female lying on mat with stretching her hands.Shutterstock

However, she has some tips. "When doing any core exercise, be sure to practice good core engagement,” she says. This involves drawing the belly button comfortably to the spine, she explains, “and managing your internal pressure with deep, regular diaphragm breathing.”

Having a Strong Core Will Improve Your Life

Fit and attractive young adult woman kneels down on the beach looks to her left with a big beaming happy smile.Shutterstock

Why is it so important to train the core? “I prioritize core training each day because having a strong core can make your everyday life much easier,” she says. For example, if you have a strong core, you are likely to have better posture and fewer back problems.

RELATED:She Lost 49 Pounds at 43 Without Dieting, Here Are 10 Foods She Buys to Keep It Off

Here Are Some Other Benefits of Isometric Core Training

Fitness young woman working out core and glutes with bodyweight workout doing squat exercises on beach. Asian sporty girl squatting legs as part of an active and fit life.Shutterstock

According to Haleigh, when paired with balanced nutrition, just 10-15 minutes of daily isometric core training can:

  • build muscle
  • tighten your midsection after pregnancy
  • help you lift heavier
  • help prevent injury
  • improve your back pain
  • improve your balance
  • fix your posture.

These Exercises Can Help with Diastasis Recti

Attractive blonde woman in sports beige leggings and tank top, practicing yoga, doing Glute bridge exercise, dvi pada pithasana pose, home workout.Shutterstock

She then goes onto discuss ab exercises that can help with diastasis recti. “Glute bridges, bird dogs, toe taps, and heel slides can help you heal mild diastasis recti, a common postpartum abdominal separation,” she says.

These Exercises Can Make It Worst

Fitness determined mature woman lying doing crunches at home. Healthy mid woman doing exercises on gym mat. Concentrate middle age lady doing daily exercises lying on the floor in the living room.Shutterstock

However, some ab exercises can worsen the condition. “Jumping right into exercises like regular planks and crunches can make the separation worse, so use caution. However, there is evidence that abdominal hypertrophy from crunches can help to close the last of the gap,” she says.

Consult a PT If the Condition Is Severe

fitness, sport, exercising and diet concept - smiling young woman and personal trainer with clipboard writing exercise plan in gymShutterstock

Regardless, you might need to consult an expert. “If you have severe diastasis recti (a 2 finger gap above the bellybutton) you should consult a PT who can create a program for you,” she says.

RELATED:10 Micro Habits Made Her Lose 20 Pounds While Being a “Busy Worker Mom"

Don’t Overlook Nutrition

Middle age caucasian sporty woman eating salad at home.Shutterstock

Finally, nutrition matters if you want to flatten your abs. “Keep in mind that no matter what you see on social media, there is no way to spot-reduce fat anywhere on your body. Mindful calorie consumption and clean eating is essential,” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

4 Ab Exercises I Swear By for a Flatter Stomach After 40

Petra Genco
Copyright petragenco/Instagram
Alek Korab
By Alek KorabOct 15, 2024
Alek Korab
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Alek Korab is Founding Editor of Body Network
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FACT CHECKED BY Christopher Roback
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Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

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If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

As we age, our bodies change. Weight seems to accumulate more easily, especially around the midsection, and losing it becomes increasingly challenging. If you've found yourself in this frustrating situation, you're not alone. Petra Genco, a coach specializing in helping women over 40 lose weight and regain their confidence, understands this struggle firsthand. After successfully shedding 30 pounds herself, Petra now shares her expertise to help other women achieve similar results.

The Science Behind Weight Loss

Before diving into specific exercises, it's important to understand the fundamentals of weight loss. The Centers for Disease Control and Prevention (CDC) says, "For overall health, adults need at least 150 minutes a week of moderate-intensity aerobic activity." They also note that "Physical activity is important if you are trying to lose weight or maintain a healthy weight. More physical activity increases the number of calories your body uses for energy."

Why Standing Ab Exercises Are Perfect for Women Over 40

"We're going to be covering four standing ab exercises," Petra begins her post. "These exercises are easy to do, so don't worry if you can't do floor sit-ups or crunches. The following four exercises are really effective and will pull that tummy in. A great bonus is that you don't have to get up and down off the floor, and you can do them anywhere."

RELATED: I'm 70 but Look 40 After Sculpting My Body with 2 Unexpected Exercises

Adapting to Age-Related Changes

Petra acknowledges the challenges many women face: "As we know, our bodies change as we get older. We've had kids, we're on, or we have been on the menopause, and things just don't work as they used to. So we need to exercise differently." Her approach focuses on exercises that "strengthen your core, give you a flatter stomach, and if you add in a good healthy diet, you'll start to get a strong stomach and lose that fat too."

The Importance of Commitment and Goal-Setting

The CDC underlines the importance of commitment in weight loss: "Whether you have a family history of heart disease or want to feel better in your clothes, write down why you want to lose weight. Writing it down can confirm your commitment." They also recommend setting realistic goals: "Set short-term goals and reward your efforts along the way. Maybe your long-term goal is to lose 40 pounds and to control your high blood pressure. Short-term goals might include drinking water instead of sugary beverages, taking a 15-minute evening walk, or having a vegetable with supper."

Standing Crunches: Target Your Stubborn Lower Belly

"This exercise works all your muscles at the front and is great for that stubborn lower belly that just won't shift," Petra explains. To perform this exercise, stand with feet hip-width apart, raise your arms straight up, then lift one knee while pulling your arms down into a crunch position. "Squeeze your stomach all the time and keep it slow and controlled," Petra advises. Aim for 30 reps, but start with 3 sets of 10 if needed.

RELATED:I’m a Strength Coach, and Here Are 6 Foods I Will Never Eat

Elbow to Knee: Challenge Your Core Rotation

"This exercise challenges the rotation of our core, working the transverse muscles here at the side," says Petra. Start with your feet hip-width apart, your hands by your ears. In a twisting motion, touch your elbow to the opposite knee. Petra emphasizes, "As always, keep your stomach really strong throughout the whole exercise." Work up to 30 reps, starting with smaller sets if necessary.

The Role of Physical Activity in Weight Management

The CDC states, "Using calories through physical activity, combined with reducing the calories you eat, creates a calorie deficit that results in weight loss." They also note that "Most weight loss occurs from decreasing calories. However, the only way to maintain weight loss is to engage in regular physical activity."

Toe Touches: Engage Your Abs and Legs

Petra reassures, "Don't worry if you can't touch your toes. Touching your knee or your shin is just as good." She describes the movement: "Standing with your feet hip-distance apart, lift your left leg and touch with your right hand, then repeat." Petra adds, "I really like this exercise. It's simple but effective. If you do this exercise properly, slowly, and controlled, you can really feel your abdominal muscles contract. And also, the great thing about this exercise is that it works your legs as well."

RELATED: I Lost 48 Pounds Walking 3 Miles a Day

Forward Punches: Boost Your Fitness and Core Strength

"Again, like the elbow to knee exercise, they're working the transverse muscles or these here at the side," Petra explains. Stand with feet wider apart and soft knees, then punch from side to side. "Squeeze that stomach as we twist and stretch your arms as if you're trying to touch the other side of the room," she instructs. Petra enthuses, "I really love this exercise. It's great for fitness. It gets the heart going, and it gets a sweat on."

Combining Exercises for a Quick, Effective Workout

Petra recommends combining these four exercises into a 5-minute workout routine. "To recap, you're going to put all of these four exercises together, and it will give you a nice five-minute workout to get your stomach looking trim," she says. Do 30 reps of each exercise with a quick rest between moves. "Remember, if you want real results and you have to stay consistent with this workout and to make it easier for you, why don't you put on your favorite music whilst you do it," Petra suggests.

The Benefits of Core Strengthening

Petra reminds us about the importance of these exercises: "By strengthening, tightening, and toning our core, you'll reduce the risk of back pain and injuries, so you'll also be able to move around so much easier. A strong core will also help your pelvis, your lower back, and your hip muscles giving you better balance and less likely to fall over." This aligns with the CDC's statement that "Regular physical activity provides immediate and long-term health benefits. Being physically active can improve your brain health. Other benefits include stronger bones and muscles and better ability to perform everyday activities."

RELATED: I Replaced These 10 “Clean” Foods and I’ve Never Looked Better

Achieving Long-Term Results

"To lose weight around your belly, increase your daily activity, reduce the amount of time you spend sitting and follow a healthy diet," Petra advises. She adds, "Keep in mind it's best to focus on your core abdominal strength instead of craving that six-pack stomach."

The CDC recommends continually monitoring your progress: "Revisit your goals and evaluate your progress regularly. Decide which parts of your plan are working well and which parts need to be changed. Use this information to revise your goals and plan."

By incorporating these exercises into your routine 2-3 times a week, along with increased daily activity and a healthy diet, you can start to see results in your waistline, health, and overall strength. With consistency and dedication, these standing ab exercises can help you achieve a flatter stomach and improved core strength, proving that it's never too late to get back into shape and feel great again. And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Fitness & Workouts

The #1 Right Way to Lose Lower Stomach Fat

Ferozan Mast
By Ferozan MastJun 02, 2024
Ferozan Mast
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

TikTok influencer Tara Hall (@tarahallfitness) knows all too well the struggle to get rid of belly fat and develop beautiful, strong abdominal muscles. As with all exercises, there is a right way—and a wrong way!—to go about reaching those fitness goals, and so much misinformation that not only will NOT help shift the tummy fat, it might even encourage it (noooo!). Hall’s advice is sensible, and you know it’s legit because the method will cost you nothing. Here’s what she has to say.

Sit Ups and Crunches

@tarahallfitness

Struggle to lose lower stomach fat? Heres how 🙃 #lowerstomachfat #stomachfat #flatstomach #losefat

Hall makes the point that endless situps and crunches will unfortunately not torch stomach fat. Why? Research shows spot reduction is a myth—you can’t just focus on losing fat in one area of the body. “Getting rid of belly fat involves a combination of diet, exercise, and lifestyle changes,” says vegan fitness expert and trainer Kollins Ezekh. “Cardiovascular exercises, such as running, cycling, and swimming, can help burn overall body fat, while strength training exercises, such as weight lifting, can help build muscle and improve metabolism.”

Related: Katie Austin Flashes Washboard Abs and Reveals 5 Things She Does to Get Her “Mojo Back”

Lots of Cardio

Side view of two attractive sports women on running track. Girls on treadmillShutterstock

Hall says cardio alone won’t magically shift the belly bulge—other factors are important, as it’s remarkably difficult to out-burn excessive calories. “Focus on a balanced diet rich in whole foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats,” Ezekh says. “Limiting sugar and refined carbohydrates can also help reduce belly fat.”

This Is the Way

Smartphone and calories calculator concept. Hand holding smartphone and take photo of chicken grill, avocado, chickpea, cheese and lettuce in white salad plate. In vintage toneShutterstock

“The only way you are going to lose stomach fat is by being in a calorie deficit,” Hall says. Her advice might be boring (where’s the quick fix we’re looking for?), but it is the foundation of any successful fat-loss program. “Popular fad diets may promise you that not eating carbohydrates (carbs) or eating a pile of grapefruit is the secret to weight loss. But it really comes down to eating fewer calories than your body is using if you want to lose weight,” says the Mayo Clinic.

This Is Important Too!

mid adult italian woman banging her head against a wall outside office building. Horizontal shape, copy spaceShutterstock

Of course, other factors also impact belly fat—for example, stress. Stress causes cortisol, and cortisol is linked to belly fat. So while you’re working out and eating right and being mindful of calories, pay attention to stress levels and learn to manage them. “Practices such as meditation, yoga, or regular physical activity can help manage stress,” Ezekh says.

Related: I Lost 60 Pounds With These 7 Exercises Everyone Can Do

Bye Bye, Belly Fat!

Woman body fat belly. Obese Woman with fat upset about her belly. Fat woman with tight clothing worried about weight diet lifestyle concept.Shutterstock

Sleep also impacts belly fat—poor sleep can help pack stomach fat on, and excess weight causes even worse sleep. Yikes. "Our findings show that shortened sleep, even in young, healthy and relatively lean subjects, is associated with an increase in calorie intake, a very small increase in weight, and a significant increase in fat accumulation inside the belly," says Virend Somers, MD, PhD, for the Mayo Clinic.

💪🔥Body Booster: You can’t spot-reduce fat, so be mindful of your calories in vs. calories out!

Nutrition & Diet

7 Tricks to Flatten Your Tummy Without Surgery According to a Plastic Surgeon

Dr_Doctor_Anthony_Youn_tonyyounmd1
Copyright tonyyounmd/Instagram
Alek Korab
By Alek KorabOct 13, 2024
Alek Korab
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Alek Korab is Founding Editor of Body Network
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Are you tired of feeling self-conscious about your midsection? You're not alone. Many of us struggle with stubborn belly fat, but the good news is that surgery isn't your only option. Anthony Youn, M.D. F.A.C.S, a board-certified plastic surgeon known as "America's Holistic Plastic Surgeon," offers insights on achieving a flatter tummy without going under the knife. Combined with expert scientific perspectives, these strategies aim to help you build a healthier, more confident you.

Understanding Belly Fat: The Hidden Danger

Unhealthy overweight Asian fat woman catching on her big belly and arm close up, woman concerned about her fat and body shape problem.Shutterstock

Before diving into solutions, it's crucial to understand what we're dealing with. Belly fat, also known as visceral fat, is more than just a cosmetic concern. According to WebMD, "The type of fat that collects in your belly is called visceral fat. It surrounds your organs and raises your risk for heart disease, type 2 diabetes, and some cancers." This underscores the importance of addressing belly fat not just for aesthetic reasons but for overall health.

Measuring Your Risk

Slim attractive young man using fat caliper to measure bodyfat on waist line.Shutterstock

How do you know if you have too much belly fat? WebMD provides a simple method: "To find out if you have excess fat in this area, put a tape measure around your midsection at bellybutton-level. More than 35 inches in women and 40 inches in men is too much." If you fall into this category, it's time to take action.

Embrace a Low-Carb, Nutrient-Rich Diet

In his viral post, Dr. Youn emphasizes the importance of diet in achieving a flat tummy. "The first thing you need to do is change your diet," he advises. A low-carb approach can be particularly effective. "I recommend a low-carb diet, not necessarily keto, but definitely lower in carbs," says Dr. Youn. He adds, "Cut out the processed foods, cut out the junk food, cut out the fast food."

While WebMD doesn't recommend a specific "belly fat diet," they do emphasize the importance of a balanced, nutrient-rich diet low in processed foods and high in fruits, vegetables, lean proteins, and whole grains. This aligns well with Dr. Youn's advice for a healthier eating pattern.

Incorporate Intermittent Fasting

20:4 fasting diet concept. One third plate with healthy food and two third plate is empty. Beef, salmon, egg, broccoli, tomato, nuts, carrots, mushrooms. Dark background. Top view.Shutterstock

Another strategy Dr. Youn recommends is intermittent fasting. "I'm a big proponent of intermittent fasting," he states. This approach involves limiting your eating to specific time windows, which can help reduce overall calorie intake and improve metabolic health. Dr. Youn suggests starting with a 12-hour fast and gradually increasing to 16 hours if comfortable. He explains, "Start with 12 hours between dinner and breakfast the next day, and then you can increase that to 16 hours."

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Stay Hydrated and Detoxify

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Proper hydration is crucial for a flat tummy. Dr. Youn advises, "Drink lots of water." Adequate water intake can help flush out toxins, reduce bloating, and support overall digestive health. He specifically recommends, "Add some lemon to [your water]. Lemon is a great detoxifier." Aim for at least eight glasses of water per day to support your flat tummy goals.

Focus on Core-Strengthening Exercises

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While diet plays a significant role, exercise is also essential. Dr. Youn recommends incorporating core-strengthening exercises into your routine. "Focus on exercises that target your core," he suggests. This includes exercises like planks, crunches, and Russian twists.

WebMD supports this approach, stating, "Even if belly fat runs in your family, you can overcome your genes with the right diet and enough exercise." Regular core workouts can help tone your abdominal muscles, improve posture, and contribute to a flatter-looking tummy.

RELATED:31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Manage Stress Levels

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Stress can significantly impact your waistline. Dr. Youn notes, "Stress causes the release of cortisol, which can increase abdominal fat." To combat this, he recommends stress-reduction techniques such as meditation, yoga, or deep breathing exercises. Taking time to relax and unwind can not only improve your mental health but also contribute to a flatter tummy.

Prioritize Quality Sleep

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Quality sleep is often overlooked in the quest for a flat tummy. Dr. Youn emphasizes the importance of adequate rest, stating, "Make sure you're getting enough sleep."

WebMD echoes this advice, explaining, "Too little shut-eye could be part of the reason you've gained weight. Your body makes hormones that make you feel full. Lack of slumber can make them less effective." Aim for 7-9 hours of quality sleep each night to support your flat tummy goals and overall health.

Consider Supplements Wisely

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While not a magic solution, certain supplements may support your efforts. Dr. Youn suggests, "You might want to consider taking a probiotic." Probiotics can help improve gut health, potentially reducing bloating and supporting overall digestive function. He also mentions, "There are some supplements out there that can help reduce bloating." However, he cautions, "I'm not a huge fan of fat burners... a lot of those contain stimulants." Always consult with a healthcare professional before starting any new supplement regimen.

RELATED: I'm a Nutritionist and Here are 5 Reasons Why I Prescribe 30-Minute Walks for Weight Loss

Be Patient and Consistent

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Losing belly fat is a process that requires time and consistency. As Dr. Youn emphasizes, "It's not going to happen overnight, but if you do these things, I guarantee you're going to see results."

WebMD doesn't provide a specific timeframe for losing belly fat, as it can differ significantly from person to person. Factors such as starting weight, diet, exercise routine, and genetics all play a role. The key is to focus on sustainable, healthy habits rather than quick fixes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Kinesiologist Reveals Science-Backed Diet That Burns Fat and Keeps It Off

Jeremy Ethier
Copyright Jeremy Ethier/YouTube
Christopher Roback
By Christopher RobackApr 18, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

The fitness industry is flooded with contradicting advice and quick fixes that rarely deliver lasting results. As a kinesiologist and certified trainer, Jeremy Ethier has spent years analyzing the science behind fat loss to identify what actually works. His approach isn't about extreme restrictions or complicated rules—it's about simple, evidence-based strategies that create sustainable results. These practical methods will help you not only lose fat but keep it off permanently by building habits you can maintain for life.

The Foundation: Calorie Deficitt

At its core, every effective fat loss diet serves one main purpose. Ethier explains in his post, "All fat loss diets, regardless of what you call it, have one simple goal—to get you into a calorie deficit, where you're eating fewer calories than you burn every day." Rather than focusing on eliminating entire food groups, Ethier's approach starts with an unexpected first step: eating more protein.

Protein: The Secret Weapon

Instead of restricting food, Ethier recommends beginning by increasing your protein intake. A compelling 2005 study showed participants who simply doubled their protein consumption got remarkable results. Ethier notes, "After bumping up their protein intake, the participants ended up eating 440 fewer calories every day without them even realizing it." Over 12 weeks, they lost nearly 10 pounds of fat without making any other dietary changes. Protein keeps you fuller longer and sends signals to your body to preserve muscle while burning fat, making it essential for sustainable weight loss.

Protein Portions Made Simple

Getting enough protein doesn't mean endless chicken breasts. Ethier admits, "Don't make the same mistake I did and start having chicken breast for breakfast, lunch, dinner, and dessert." He recommends aiming for at least 0.8 grams of protein per pound of body weight daily. This can come from various sources, including eggs, Greek yogurt, lean meats, tofu, and protein supplements. Incorporating a variety of protein sources you actually enjoy makes adherence much easier.

Don't Fear Carbs

Many popular diets demonize carbohydrates, but Ethier learned this approach has serious drawbacks. He shares, "By day three, I felt like complete crap. Super low energy and my gym performance sucked." Initial weight loss from low-carb diets is mostly water, not fat. Ethier explains, "When you cut out carbs, initially you're going to lose a ton of weight, but this is because carbs pull in water to your muscles." Research shows that as long as you maintain a calorie deficit and adequate protein intake, you'll lose fat regardless of carb consumption. Ethier suggests saving most of your carbs for around workout times when your body needs energy most.

Managing Fat Intake

While carbs and protein contain 4 calories per gram, fats pack more than double at 9 calories per gram, making them easy to overconsume. Ethier points out, "The real problems are often the hidden fats that pack on the calories without us even noticing." Simple swaps like using skim milk instead of cream, spray oil instead of liquid oil, and choosing leaner meat cuts can make a significant difference. However, Ethier emphasizes that complete restriction isn't necessary—moderation is key to creating a sustainable approach.

The Balanced Plate Method

Rather than following rigid meal plans that don't teach sustainable habits, Ethier recommends the balanced plate concept. He explains, "Instead of rigidly planning out your meals, most of your meals should look something like this." Fill a quarter of your plate with protein, half with vegetables and/or fruits, and the remaining quarter with either carbs and/or fats. This flexible approach works both at home and when dining out, eliminating the need for strict restriction while naturally controlling portions.

Supplements: What Actually Works

The supplement industry thrives on marketing hype rather than results. Ethier admits, "I've personally spent hundreds of dollars on fat burners back in the day. Yet the research is clear they're basically just glorified caffeine pills that spike your heart rate up a little bit to burn a small amount of extra calories." However, one supplement does stand out for fat loss: protein powder. A study from the British Journal of Nutrition showed subjects who added a 30-gram protein shake daily after completing a diet regained less fat and maintained smaller waist measurements. Quality whey isolate is Ethier's top recommendation for those struggling to consume enough protein.

Meal Timing and Frequency

Skipping meals often backfires, creating a cycle that leads to overeating later. Ethier shares from experience, "I'd end up feeling like crap by the end of the day and as soon as I finally ate something, my stomach would just be a bottomless pit that never got satisfied." While intermittent fasting worked well for Ethier previously, he now prefers eating 3-4 main meals daily spaced 3-4 hours apart, with 1-2 snacks when hunger hits. This approach helps maintain consistent energy levels and prevents extreme hunger that leads to poor food choices.

Mindful Eating Environment

Where and how you eat significantly impacts your weight loss success. Ethier references important research, "This study published in 2021 analyzed the food environments of over a thousand households. It found that one of the strongest predictors of being overweight was eating meals in front of the TV." Simple changes like slowing down, using chopsticks, employing smaller utensils, and sitting at a table without screens can reduce hunger and support fat loss. While occasional meals with entertainment are fine, making this a consistent habit may sabotage your progress.

Sustainable Progress Over Speed

Attempting to completely overhaul your diet overnight typically leads to failure. Ethier advises, "You'll make way more progress making just small changes at a time and aiming to lose even just half a pound of fat every single week consistently rather than losing a pound or two on some weeks and then gaining it all back again on other weeks." This gradual approach is more sustainable than rapid weight loss followed by rebound. He emphasizes that occasional setbacks are normal and shouldn't derail your entire journey—one poor meal or day won't undo all your progress.

Create A Diet You'll Actually Enjoy

The most effective diet is one you can stick with long-term. Ethier suggests, "If you find yourself cheating on your diet too often, then that's a sign that you need to make it more enjoyable." He personally avoids certain high-protein foods like canned tuna because he dislikes them, while finding ways to incorporate beloved Filipino dishes like chicken adobo and kare kare. The key is creating a personalized approach that respects both your nutritional needs and food preferences, ensuring you can maintain these habits for life. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Hiker Lost 100 Pounds by Walking Daily 6 Miles and Cutting Carbs Below 100g

Dan Backpacking Adventures backpacking_adventures_1972
Copyright backpacking_adventures_1972/Instagram
Christopher Roback
By Christopher RobackApr 18, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

We all want to improve our health, but making lasting changes can seem overwhelming. Dan, the creator behind the YouTube channel Backpacking Adventures, transformed his body by combining daily walks with smart nutrition choices. His journey from 271 pounds to 167 pounds proves that consistent habits beat quick fixes every time. Follow his practical approach to create your own success story.

Walking Was My Foundation

Before focusing on weight loss, Dan simply wanted to strengthen his legs for hiking. "Mainly, I was walking just to strengthen my legs for hiking because this is a backpacking channel," Dan explains in his post. He committed to walking about six miles daily around his neighborhood, often wearing a 30-pound weighted vest to simulate carrying a backpack. This consistent activity became the cornerstone of his transformation, helping him build endurance while burning calories.

Low-Carb Made All The Difference

Changing his eating approach became a game-changer in Dan's journey. "In February of 2022, I started a low-carb diet. Low-carb defined as about 100 grams of carbohydrates and below," Dan shares. He occasionally cycles into keto (under 20 grams of carbs daily) for additional benefits. This approach helped shift his body toward burning fat for energy rather than relying on constant carbohydrate intake.

The Process Takes Time

Don't expect overnight results. "This process took me over two and a half years of trial and error to try to get things that actually worked for me," Dan admits. His weight loss wasn't constant or linear—the chart showed periods of both loss and gain throughout his journey. Patience and persistence matter more than quick progress, especially for sustainable, long-term changes to your body.

Your Protein Intake Matters Most

When it comes to nutrition, prioritizing protein makes weight loss easier. "I keep my protein around one gram per pound of body weight or even a little higher," Dan explains. This approach supported muscle retention during his calorie deficit while triggering hormones that help prevent sugar cravings. Alongside moderate fat intake and low carbs, this macronutrient balance provided energy while supporting his weight loss goals.

Calorie Deficit Is Non-Negotiable

Despite all the diet variations, one principle remains constant. "If there's one takeaway you get from this, the one thing I've learned is that you have to burn off more than you're consuming in order to lose weight," Dan emphasizes. "It really does, in its simplistic terms, come down to calories in, calories out." Everything else just helps you maintain this fundamental deficit more consistently and comfortably.

Give Your Body Strategic Breaks

Constantly restricting calories leads to burnout. "Probably every four to six weeks, I'll take about three or four days, and I bump up my calories to maintenance level," Dan shares. These planned breaks helped him stay consistent long-term by giving both his body and mind recovery periods. During his intense hiking months (May through October), he even maintained or increased calories to support his high activity levels.

Intermittent Fasting Enhances Results

Time-restricted eating helped Dan optimize his metabolism. "What's comfortable for me is I like to fast for around 18 to 20 hours. So that means I only have an eating window between 4 to 6 hours a day," he explains. With just 1-2 daily meals, he naturally consumed fewer calories while gaining the metabolic benefits of extended fasting periods. This approach complemented his low-carb diet perfectly.

Track Every Bite You Take

Data provides accountability that feelings can't match. "I weigh, measure, and count everything I eat," Dan states firmly. Without tracking, you can't truly know if you're in a calorie deficit. He warns that even small things like condiments add up—a tablespoon of ketchup contains 25 calories, and most people use several tablespoons without counting them. These overlooked calories can quickly erase your planned deficit.

Make Exercise Fit Your Life

Finding activities you enjoy ensures long-term consistency. "I love to do it, but I also love working out," Dan explains about his exercise choices. Rather than forcing himself to do workouts he hated, he built a routine around walking (for hiking conditioning), VR boxing (for cardio), and weight training he could do at home. This eliminated excuses and made his fitness program sustainable over years, not just weeks.

Wake Up Earlier To Make Time

No time for exercise? Wake up before everyone else. "I do about 90 to 95% of my entire working out in the early hours before even anyone in my family is even awake," Dan reveals. His day typically starts at 3 AM, with lifting by 4 AM, followed by boxing and his six-mile walk. By finishing workouts early, his fitness routine doesn't compete with family or work commitments, eliminating the "no time" excuse.

Discipline Beats Motivation

When motivation fades, discipline carries you through. "My thought process is that motivation gives you the reason to start," Dan explains. "But discipline is the most important because I lack motivation a lot." Getting out of bed at 3 AM or passing on extra dessert doesn't happen because you feel motivated—it happens because you've built the discipline to do what's necessary regardless of your feelings.

Adapt As Your Body Changes

Be prepared for challenges along the way. "Since I lost all this weight, I am more sensitive to temperature changes," Dan notes. He also deals with some loose skin around his midsection—common with significant weight loss, especially at age 50. Fatigue during calorie deficits can be another hurdle. Acknowledging these realities helps maintain realistic expectations rather than becoming discouraged by unexpected changes.Ready to start your own transformation? Begin with daily walks and mindful carb reduction—the foundation that helped Dan lose 100 pounds and transform his life. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Over 50? Here’s How Much Protein You Need to Rebuild Lost Muscle

Thomas DeLauer
I Lost 110 Pounds by Walking, Here Is What Really Matters
Thomas DeLauer/YouTube
Christopher Roback
By Christopher RobackApr 18, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

After 50, your body loses 1-2% of muscle mass yearly – a condition that slows metabolism and decreases strength. Thomas DeLauer, nutrition coach to professional athletes with 3.68 million YouTube subscribers, reveals the specific protein amount that can rebuild this lost muscle. His research cuts through conflicting advice to provide a precise formula that works specifically for older adults. Learn exactly how much protein you need and when to consume it to maintain strength and mobility for years to come.

Your Body Loses Muscle Faster Than You Realize

Your body undergoes significant changes as you age, particularly when it comes to muscle maintenance. "After 40, you lose about 1-2% of your muscle mass per year," DeLauer explains in his post. This condition, called sarcopenia, creates an imbalance between muscle growth signals and breakdown signals in your body. As DeLauer points out, the forces that signal muscle breakdown increase while your body's ability to build muscle diminishes, creating a challenging situation that requires deliberate nutritional strategies to overcome.

Why Your Muscles Stop Responding to Protein

Your body's muscle-building capacity changes with age due to several biological factors. DeLauer explains that there's a reduction in satellite cells, which are essential for muscle repair after exercise. "Satellite cells hover above existing muscle cells, and when we break down a muscle, these cells fuse to it and allow rebuilding," says DeLauer. Additionally, your muscles experience increased protein degradation rates and slower ATP generation, making it harder to maintain strength and muscle mass without intervention.

The Hidden Absorption Problem After 50

Age affects how efficiently your body processes protein from your meals. According to DeLauer, research published in PLOS One revealed fascinating differences between young and older adults. "Once protein was actually absorbed, muscle protein synthesis was the same between older people and younger people," says DeLauer. However, older adults showed a 16% lower muscle protein synthesis rate after eating, indicating that while your muscles can still build effectively, getting the protein there becomes more challenging as you age.

The Magic Number: 1.6 Grams Per Kilogram

The research points to a specific protein requirement for rebuilding muscle after 50. "You want to be consuming about 1.6 grams of protein per kilogram of body weight over the course of the day," DeLauer advises. This translates to approximately 0.8-1 gram of protein per pound of body weight daily. For a 200-pound person, that means aiming for about 200 grams of protein spread throughout the day, which is substantially higher than what many adults over 50 typically consume.

Why Meal Timing Changes Everything

Spreading your protein intake evenly throughout the day yields better results than consuming the same amount unevenly. "Newer research suggests that if you're over 50, consuming 40 grams of protein with each meal yielded much better protein synthesis results than eating it unevenly," says DeLauer. This consistent approach helps maintain metabolic flexibility and keeps your muscles consistently supplied with the building blocks they need for maintenance and growth.

The Exercise Secret That Maximizes Protein Uptake

Exercise dramatically improves your body's ability to use protein effectively. DeLauer emphasizes that "once protein is in the system and actually doing its job, muscle protein synthesis is pretty much the same when you're older than it was when you're younger." Resistance training, even at light intensity, enhances insulin sensitivity for protein to enter your muscles. This combination of proper protein intake and consistent exercise explains why some individuals in their 60s and 70s maintain impressive muscle mass.

How Your Protein Needs Increase By Decade

Your protein requirements should increase progressively as you age. "Each decade that you get older from 40, 50, 60, you should probably be increasing the amount of protein you consume by another quarter to half a gram of protein per pound of body weight," DeLauer recommends. This progressive increase helps counteract the natural decline in protein absorption and utilization that comes with aging, ensuring your muscles receive adequate nutrition despite physiological changes.

Why Higher Protein Won't Harm Your Health

Many people worry about potential health consequences of increased protein intake. DeLauer addresses this concern directly: "You might be wondering, is this hard on my kidneys? Is this hard on the body? Not really if you're hydrated and you're getting enough fiber." He emphasizes that muscle breakdown is far more detrimental to overall health than a properly implemented higher-protein diet. Prioritizing sufficient protein intake allows you to maintain muscle mass and continue living an active, healthy life regardless of age. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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